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Pumpkin vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the differences between pumpkin and wheat Bread?

  • Pumpkin is higher in vitamin A, yet wheat Bread is higher in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • The amount of sodium in pumpkin is lower.

We used Pumpkin, raw and Bread, wheat, toasted types in this article.

Infographic

Pumpkin vs Wheat Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +52.5%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +391.7%
Contains more CalciumCalcium +685.7%
Contains more IronIron +411.3%
Contains more CopperCopper +55.9%
Contains more ZincZinc +359.4%
Contains more PhosphorusPhosphorus +327.3%
Contains more ManganeseManganese +1001.6%
Contains more SeleniumSelenium +11033.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +341.7%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +941.7%
Contains more Vitamin B5Vitamin B5 +53%
Contains more Vitamin B6Vitamin B6 +150.8%
Contains more Vitamin KVitamin K +418.2%
Contains more FolateFolate +437.5%
Contains more CholineCholine +169.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Wheat Bread DV% diff.
Selenium 0.3µg 33.4µg 60%
Manganese 0.125mg 1.377mg 54%
Vitamin A 426µg 0µg 47%
Iron 0.8mg 4.09mg 41%
Vitamin B3 0.6mg 6.25mg 35%
Vitamin B1 0.05mg 0.439mg 32%
Sodium 1mg 601mg 26%
Protein 1g 12.96g 24%
Phosphorus 44mg 188mg 21%
Vitamin B2 0.11mg 0.382mg 21%
Folate 16µg 86µg 18%
Fiber 0.5g 4.7g 17%
Carbs 6.5g 55.77g 16%
Calories 26kcal 313kcal 14%
Calcium 21mg 165mg 14%
Polyunsaturated fat 0.005g 1.72g 11%
Magnesium 12mg 59mg 11%
Zinc 0.32mg 1.47mg 10%
Vitamin C 9mg 0.2mg 10%
Copper 0.127mg 0.198mg 8%
Vitamin B6 0.061mg 0.153mg 7%
Fats 0.1g 4.27g 6%
Vitamin E 1.06mg 0.24mg 5%
Saturated fat 0.052g 0.989g 4%
Vitamin K 1.1µg 5.7µg 4%
Monounsaturated fat 0.013g 1.019g 3%
Choline 8.2mg 22.1mg 3%
Vitamin B5 0.298mg 0.456mg 3%
Potassium 340mg 223mg 3%
Net carbs 6g 51.07g N/A
Sugar 2.76g 6.42g N/A
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.029mg 0.299mg 0%
Isoleucine 0.031mg 0.258mg 0%
Leucine 0.046mg 0.461mg 0%
Lysine 0.054mg 0.215mg 0%
Methionine 0.011mg 0.105mg 0%
Phenylalanine 0.032mg 0.315mg 0%
Valine 0.035mg 0.31mg 0%
Histidine 0.016mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +278%
Contains more ProteinProtein +1196%
Contains more FatsFats +4170%
Contains more CarbsCarbs +758%
Contains more OtherOther +246.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +7738.5%
Contains more Poly. FatPolyunsaturated fat +34300%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.